2020. 2. 27. 09:19ㆍ카테고리 없음
1The Lilliebridge Training Method!“Want to be strong like a Lilliebridge? Then train like a Lilliebridge! The Lilliebridge training method”By: Team Lilliebridge 2.Notice: This program is not intended to diagnosis, treat or cure any illness, disease or disorder. It is always highly recommended that you consult a doctor to ensure that you are healthy enough to start this program. Team Lilliebridge, it’s owners, sponsors, subsidiaries, etc, are to be held harmless for any and all claims of injuries, illness, soreness, etc.
Eric Lilliebridge Method
That occurs while using this training method. The Lilliebridge Training Method is sold for informational purposes only. Follow at your own risk and listen to your body at all times! The Lilliebridge Training Method is never to be copied, duplicated or posted on any web site or forum (in part or in whole). This is not to be given out! Copyright applied for and pending!.Before you start, remember form and technique are everything! It’s more important than the weight you are lifting!
Also, at all times, make sure you have good spotters!He should have listened!3Bio’s Ernie Lilliebridge SR.#1 nationally ranked Open and Master @308lbs raw (this crosses any and all federations that are out there, this is for the entire USA!) Ernie Sr. Started lifting at the age of 10 and powerlifting competitively at the age of 14, in the year 1986. He started because he was doing martial arts and needed to get stronger to help increase his fighting abilities. Once he started powerlifting, he was hooked. As of today he’s 41 and still going strong.Ernie SR has been unanimously named the best raw strength coach there is by many top sources such as Mark Bell from ST Gym, Ernie Frantz the god father of powerlifting and many more.
He has recently taken over the Frantz Power Team and all the lineage/prestige that follows with it.
Introduction to The Lilliebridge MethodThe Lilliebridge Method is a fairly new routine released to the public, but has been utilized by the Lilliebridge family for quite some time. Eric Lilliebridge was the actual creator of the method during his teen years, and has been used by the Lilliebridge family along with several other elite powerlifters including Derek Kendall. The Lilliebridge Method ebook can be found on. In the book the Lilliebridge’s go over specific weight percentages and set and reps that should be performed.
Eric Lilliebridge Off Season Program Pdf
The method is modeled over a ten week peaking period. Is The Lilliebridge Method for you?According to the Lilliebridge’s, the Lilliebridge method is great for athletes of all experience. The main focuses of the routine are the three main powerlifting movements; squat, bench press, and deadlift. The Lilliebridge Method ExplainedThe Lilliebridge Method is a very simple training routine. Its main purpose is to peak you for an upcoming meet, but can be utilized for a regular training cycle. It is a 10 week training program that can have you training from two days per week up to five.Weeks 9 and 10 will be different depending on your goal for the training cycle. If you are using the Lilliebridge Method to peak for a meet, week 10 will be the week of your meet.
Eric Lilliebridge Training Routine
Weeks 9 and 10 will be deload weeks. If you are using the Lilliebridge Method for a regular training cycle, weeks 9 and 10 will be your max out weeks where you will be shooting for PR’s.The Lilliebridge Method puts a lot of emphasis on rest and recovery. You will not be training each lift heavy each week. You will instead alternate heavy and light weeks. You will squat and deadlift on the same days throughout the cycle.
One week you will squat heavy and deadlift light, the next you will alternate; squat light and deadlift heavy. Bench press works the same way; one week will be heavy, and the next week will be light.Week 1Week 2SquatHeavyLightDeadliftLightHeavyBench PressHeavyLightThere is a large amount of high rep accessory work included in the program for both upper, and lower body. Any accessory work is to be performed after your main sets.The Lilliebridge’s prefer to train three days per week with a bench day that includes bench accessory work, a squat/deadlift day, and a squat/deadlift accessory day. The Lilliebridge’s state that choosing how many days to train per week is up to your personal preference. Tips for The Lilliebridge Method. Rest and recovery are key!.
Form and technique are everything.HistoryEric Lilliebridge created The Lilliebridge Method during his teen years through experimenting. After training for a while Eric discovered he was unable to recover from his previous workout. This is where the idea of alternating heavy and light days each week came from. Alternating heavy and lights days from week to week allow Eric proper recovery. And from there the whole family continued with the routine. Team Lilliebridge Training Footage.